This meditation is designed to help you look back at the week in a very mindful yet simple way.
So let's start by coming into a comfortable seated position.
The first phase is to create safety by minimizing distractions and disruptions.
Is there anything in your space right now which could lead to a distraction?
Maybe the door is open and you might want to close the door.
Maybe you are in a shared space with someone else and you can't close the door,
But you might be able to use earbuds to create a more private space for yourself.
Maybe the chair or the surface you're sitting on isn't quite comfortable and you can make some small adjustments like the height of the chair,
Like placing a cushion underneath your sit bones,
Adjusting the position of your spine or receiving more support from something else.
If there's any small adjustment that you could do to allow yourself to feel more held and supported,
Then please take the next couple of moments to do that without rushing.
As you settle in into your seat,
Into the space and your container for your practice sitting,
I want to welcome you to our weekly meditation.
This is your sacred time dedicated to cultivating joy and appreciation for yourself.
Let's take a deep breath in and a long breath out.
We'll do this two more times.
Deep breath in through your nose and a long breath out,
This time through the mouth.
Let's try this one last time.
A deep breath in through your nose and a long breath out through the mouth,
Sighing it out.
Acknowledging that the next 10 or so minutes is a space that you have created through your intention,
Your commitment to show up for yourself and to hold space for yourself as you mindfully begin to look back on your week.
We'll embark on our next meditation We'll embark on this reflection by beginning to draw your awareness inwards.
If your eyes are still open,
Gently let them half or fully close.
Guide your awareness from outside to inside of you.
As you check in and reside in this inner landscape,
Notice any areas of tension and relaxation.
If inside of you were a space,
What spaces or what aspects of this space feel more bright and open and which spaces feel more closed and dark?
Or perhaps there are some spaces that might feel fluid,
That don't conform to the normal entities or the normal specifications that we often associate with space.
Notice how it feels to be inside of you today.
Now as you observe and notice all of these spaces,
I want to invite you to,
With the next exhale,
Imagine you could move even deeper into yourself,
As if you are like an onion.
And beyond the outer layers,
There is even more.
So you come closer to the center and the core of your being.
Every exhale,
You slowly allow the outer layers to gently peel and shed.
And every inhale,
You slowly proceed mindfully closer and closer into the core and the center of your being.
Take as long as it feels good for you,
Using your breath as a guide to navigate the inner layers of you.
As you approach the center and the core of your being,
Take a moment to acknowledge and notice the center of you.
And with your next exhale,
Could you let yourself fully reside in the center of you?
Now as you reside in the center of you,
Notice the peace,
The calm that is in this center,
The core of your being.
Untouched by the disturbances,
The highs and lows,
The fluctuations,
The joy,
The pain,
The highs and lows,
The fluctuations,
The joy and the sorrow of the world.
It is right in the center,
Closest to the essence of who you are.
And now from that space,
From that call,
We begin our journey to mindfully contemplate and reflect on the week that has passed.
And we will do this in three stages.
First,
From this call,
Start to allow to surface.
In your mind's eye,
See a rainbow with all its seven colors stretch across.
Feel yourself in the presence of this rainbow.
Maybe the rainbow is above you or around you or perhaps inside of you.
Notice this rainbow and connect with this rainbow and the feeling that this rainbow gives you.
Now as you connect with your rainbow,
Allow to surface the magical,
Beautiful,
Joyful moments that have graced your life in the past week.
Take a moment to see them reflected in the colors of your rainbow.
And as you allow these highlights or maybe even little pockets,
Little glimpses of joy,
Little glimpses of pleasure,
Appreciation,
Contentment,
Allow all of these to start to begin to flood and saturate your being.
Big or small.
Let them begin to reside in the core of your being and allow them to begin to fill your heart with love.
Let's take the next four steps.
Let's begin to connect with love.
Let's take the next five breaths to see and connect with your rainbow moments and to allow these treasured memories or glimpses of what this week has been for you to begin to fill your heart with love and to allow these moments to begin to fill your heart with love.
Let's take a moment to see these moments and to allow these moments to fill your heart with love.
Let's begin to connect with love.
The rain represents all the challenges,
The obstacles,
All the different detours you might have had to make,
The unexpected occurrences you might have dealt with,
The unpleasant situations you might have had to go through in the past week.
And feel them as little rain clouds or perhaps droplets of rain.
Embrace this opportunity to acknowledge and witness all of these difficulties,
Challenges,
Unexpected situations.
And as you embrace these unexpected turns,
These moments of struggle or even overwhelm or sadness or stress,
Knowing that these are essential for your growth.
See every single moment.
Glimpse them also in the reflection of your rainbow.
And as you see them in the reflection of your rainbow,
Notice the connection between these two.
Notice how inseparable some of these may be.
Witness and acknowledge your experience of these challenges.
Notice if any judgment arises.
And as you exhale,
Allow your breath to guide you to release any judgments,
Any negativity,
Especially if directed towards yourself.
Let it begin to wash away from your being so that it seeps all the way down to the earth.
And through the earth,
It can be restored,
Regenerated and transformed into something new.
Now,
Lastly,
We guide your awareness to the clear,
Limitless blue sky.
This is the horizon of possibilities that lies before you.
What are you looking forward to?
What lies ahead of you?
What valuable insights have you received?
What lessons have you learned from the week that has unfolded that you'd like to harvest and bring with you into the coming week?
Let's take the next couple of breaths to allow these to surface.
Perhaps you see the clear,
Limitless,
Vast blue sky above you.
Maybe you feel it within you.
Maybe it is all around you.
Allow this to saturate your consciousness.
And now,
With the awareness of your rainbow moments,
Of the rain that has descended upon you this week,
That has nourished the fertile soil and land that is you,
And of the vast,
Limitless blue sky that awaits you,
Connect and receive all of these and feel all of these simultaneously in your consciousness at the same time.
To draw our meditation to a close,
Slowly and gently,
Layer by layer,
The same way we went in into the core and the center of your being,
The same way we will begin,
Layer by layer,
Imagining and visualizing that you have received all of these and they are stored deep within you.
Layer by layer,
Allow your consciousness to begin to return,
To retreat from this meditation,
Closer and closer to an everyday state of consciousness.
Knowing that at any point of time,
Should you wish to,
Should you need,
You can always access this space deep in the core and the essence of your being.
Now slowly,
We bring both palms together in front of your heart.
Feel the texture of your skin upon skin and the back of your palms resting gently in front of your heart space.
As you connect with this gesture,
Let it be a gesture of gratitude,
Of gladness,
Of a deep appreciation of this space and your experiences,
As well as all of you,
Knowing that all of you in this moment,
As you are,
Is welcome.
Remember,
You are not alone on this journey.
Feel this unwavering support around you.
We are here together.
As you exhale,
Gently let your head bow down towards your heart,
Acknowledging this truth,
These insights and this strength that lies within you.
And with your next breath in,
Slowly and gently opening your eyes,
Bringing this energy with you into the coming week.
Let's take a couple of moments to notice what is coming up for you,
What might be arising at the surface of your being.
